plans(PDF) from RossTraining.
The plan is to put these into a bigger canvas bag. And throw it around.
With the 10 lb. sandbell we already own we can do any increment from 5 to 85. As such we can hit the 30-70% of 1RM that is optimal for power training.
The concept is that we use the sandbag for upper body power development. A variety of exercises are possible, all based on the idea of a shotput*. So we can throw the sandbags with a chest pass, over-the-shoulder or sidearm throw, an overhead throw or even use a lunge.
We are looking for two things. First full-body coordination of power into our upper body. Second, a load that is high enough to be good power training for the upper body. And it is this second item that is why simply using a modern 16# shotput is good but not optimal.
Each athlete gets a load of at least 30% of their bench press 1RM and upwards of 70% of 1RM. The target number of repetitions ranges from 5 down to 1 or 2 depending on the size of the load. We are not concerned with how far the throw gets, only that he weight can be projected ballistically.
This is a tool not for basic strength but to layer onto a foundation of conventional strength training.
*The shotput is one of the few historically documented methods of power training.